What is Triphala? A short answer: one of the best herbal combination to consider if you are looking to improve your health- especially gut health, as a general tonic and for anti-aging purposes.
It is one of the most popular herbal combination prescribed in Ayurveda, the 5000-year-old system of medicine from India. It has a lot of benefits, which are now confirmed by modern research studies. Let’s look at the details:
I. What Is Triphala? Triphala Uses- Traditional Use
II. Triphala Uses -Modern Research
Triphala Benefits For Digestive Health
Triphala Benefits As Antimicrobial, Antioxidant, Anti-inflammatory Herb
Triphala Benefits For Stress Management and Brain Health
Triphala Benefits For Heart Health, High Blood Pressure, High Cholesterol. Plus Anti-Diabetes, Anti-Obesity Effects (Metabolic Syndrome)
Other Triphala Benefits For Hair, Skin, and Nails, Eye Health, Anti Aging, Radioprotective, Anti-Cancer
III. How To Take Triphala? Triphala Capsules Vs Powder. Triphala Dosage & Triphala Side Effects (Safety)
IV. For Ayurveda Lovers- More Details
I. What is Triphala? Triphala Uses -Traditional Uses
Triphala means “three fruits”: Amalaki or the Indian Gooseberry, Bibhitaki, and Haritaki. In traditional Ayurvedic Medicine is considered a complete body cleanser. It is classified as a “ tridoshic rasayana” as it promotes longevity and rejuvenation in individuals of all constitutions and ages.
It helps detoxify the gut, purifies the blood and removes toxins from the liver. Other benefits of Triphala include its ability to reduce some forms of cholesterol (serum cholesterol) and help manage high blood pressure.
On the digestive tract, Triphala is recommended for a wide range of symptoms- from mouth cleaner, sore throat, to abdominal pain, decreased appetite, stomach acidity, gastritis, colitis and constipation or diarrhea, to improve liver and gallbladder function. For brain health, Triphala is recommended as a general brain tonic. It is also recommended for diabetes, high blood pressure, high cholesterol, and weight loss. Ayurvedic doctors consider Triphala to be quite effective in treating common respiratory ailments, especially colds, cough, bronchitis, as well as for diseases affecting the eyes (cataract), reproductive system [1],[2]. If you are familiar with Ayurveda, read more details about Triphala uses in the last section.
II.Triphala Uses -Modern Research
The key constituents are the tannins, gallic acid, ellagic acid, and chebulinic acid, which have potent antioxidants which help modulate the immune system. Other bioactive compounds include flavonoids (ie quercetin and luteolin), saponins, anthraquinones, amino acids, fatty acids, and various carbohydrates. Certain polyphenols such as chebulinic acid appear to be transformed by the human gut microbiota into bioactive metabolites [2].
Did you know? Amla has one of the highest amounts of vitamin C (around 445 mg per 100 g [3], even more in fresh amla juice, about 3000 mg per fruit). The fresh amla juice actually has up to 20 times more vitamin C than fresh orange juice. I recommend amla powder as an alternative to synthetic vitamin C found in the common supplements.
1.Triphala Benefits For Digestive Health
Triphala is mostly known for its benefits for digestive health. Good digestion starts with oral health and Triphala starts to work right in the mouth. Numerous controlled clinical trials have shown that Triphala significantly reduces the abundance of oral bacteria, dental plaque, and gingivitis in human subjects. Triphala was found a great alternative to mouthwash, with comparable efficacy to chlorhexidine mouthwash for preventing dental caries. It has broad antimicrobial effects, working well against oral streptococcus and E. faecalis.
It is currently reviewed by scientists as a great candidate for IBS and other so-called “functional” conditions affecting the gut. Triphala was found to be able to improve bowel movement (manage constipation and prevent diarrhea), protect the health of the colon cells as well as gastroprotective (anti-ulcer) effect, based on animal studies. It also promotes healthy weight loss. Technical: restores the depleted protein in the intestinal villi of the brush border as well as glutathione and phospholipid levels; decreases myeloperoxidase and xanthine oxidase levels in the intestinal epithelium [2].
Each component of Triphala is beneficial for the gut: amla supports the health of the gut lining, haritaki tones the muscles of the gut wall and bibhitaki helps eliminate the mucus and toxins from the digestive tract. Unlike regular laxatives, Triphala helps treat constipation without irritating the gut. Triphala can be useful to manage diarrhea as well, depending on the doses. A clinical trial found that 1-week treatment with Triphala increases the average weekly bowel frequency by 64.4 and 79.5% after 2 weeks. Another study showed that one of the ingredients in Triphala can ameliorate severe constipation as reduce intestinal cramps. Another study showed that long term treatment with Triphala improves the number, frequency, and consistency of stools while decreasing the abdominal pain and bloating in those who took the herbal supplement compared with the control group. No side effects reported.
Triphala has a positive influence on the gut flora (balancing friendly bacteria) while inhibiting those that cause inflammation and disease (like E.Coli) [3],[4]. Technical: Triphala’s active ingredients quercetin and gallic acid promote the growth of Bifido and Lactobacillus species while inhibiting E. coli. In addition, the lactic acid bacteria possess enzymatic activity (e.g., tannase) to degrade gallic acid and other tannins contained in Triphala. Triphala-derived chebulinic acid is transformed by the human gut microbiota into metabolites such as urolithins, which help prevent oxidative damage [2].
2.Triphala Benefits As Antimicrobial, Antioxidant, Anti-inflammatory Herb
Antimicrobial: Triphala works like a true, broad-spectrum antimicrobial herb, with an antibacterial action against Gram-positive and negative bacteria including strep mutans (in the mouth), h pylori as well as fungi, and viruses (HSV-1, HIV-1,cytomegalovirus, hepatitis B virus) [3],[5].
Antioxidant qualities, anti-inflammatory: In one study, Triphala performed better or equivalent when compared with standard drug treatment for a variety of biochemical measurements of inflammation [2]. Technical: inhibits lipid peroxidation, increasing the levels of glutathione, superoxide dismutase, and CAT, and by changing the mRNA expression of selected proinflammatory cytokines—IL-2, Il-10 and TNFa- in vivo studies.
3. Triphala Benefits For Stress Management and Brain Health
Triphala for stress management and brain health: traditionally used as a brain tonic. Preliminary studies show that Triphala may work as an adaptogen, helping you cope with stress- particularly noise-induced stress. Seems to reverse stress-induced behaviors and other changes related to stress (ie increased lipid peroxidation and corticosterone levels).
For brain health, Triphala had been researched for treating dementia. Ellagic acid and chebulic acid, key active ingredients of Triphala show neuroprotective effects and help prevent neuronal death [2],[6],[3]. Let’s not forget about its benefits for gut health. A healthier gut(including gut microbiome) will surely help improve brain health.
4. Triphala Uses For Heart Health, Blood Pressure, High Cholesterol. Plus Anti-Diabetes, Anti-Obesity Effects (Metabolic Syndrome)
Triphala Improves cholesterol and blood glucose levels- one placebo-controlled study showed improved HDL/LDL ratio and glucose tolerance, and reduced cholesterol level in the group that received 500 mg a day amla vs control group (which received 500 mg of vitamin C) [3]. According to recent researches, the Triphala formulation also shows antidiabetic and hepatoprotective activities and plays an important role in blood pressure control and balances cholesterol [7]. In addition to its potential anti-obesity effects [8], these benefits make Triphala a good candidate for managing the metabolic syndrome. Technical: Constituents in Triphala, including ellagitannins and gallotannins, also enhance both PPAR-alpha and -gamma signaling, which increase insulin responsiveness and glucose uptake without inducing adipogenesis [2].
5.Other Triphala Benefits For Hair, Skin, and Nails, Eye Health, Anti Aging, Radioprotective, Anti-Cancer
Triphala was found to have highly protective anti-aging effects on skin cells- increases collagen and elastin, improves cellular antioxidants, and decreases hyperpigmentation. Technical: affects gene expression of human skin cells, stimulates collagen-1 and elastin-synthesizing genes and antioxidant genes responsible for the cellular antioxidant, SOD-2. It also inhibits melanin production and hyperpigmentation and has significant free radical scavenging activity on hydrogen peroxide-induced cell damage and senescence [2].
Triphala benefits for hair: although the research of Triphala for hair is limited, Triphala stimulates collagen -which is one is the major constituent of connective tissue, hair, and nails. It is traditionally used for hair loss and greying hair. The anti-aging qualities are derived from its anti-inflammatory and antioxidant effects.
Triphala for eye health: This herb may help maintain eye health and manage cataract. Technical: Triphala appears to increase gluthatione the activities of antioxidant enzymes, such as superoxide dismutase, catalase, glutathione-S-transferase, and glutathione peroxidase [2].
Radioprotective and anti-cancer effects: Triphala may help prevent and reverse DNA damage, which is one of the first events in cancer and may offer protection against both chemical and radiation-induced damage. The anti-cancer effects had been found for breast, prostate, colon, and pancreas. Technical: anti-cancer effects are likely mediated through the ERK and p53 pathways. One clinical trial showed that Triphala increases cytotoxic T cells and NK cells in healthy individuals. More research is needed here [2].
III. How To Take Triphala? Triphala Capsules Vs Powder. Triphala Dosage & Triphala Side Effects (Safety)
Choose organic Triphala. We know that organic foods are far superior to (and safer than) GMOs, get used to taking organic herbal supplements (Triphala capsules or Triphala powder) as well. Choose organic Triphala capsules with little or no fillers.
How to take Triphala for oral health: use it as a mouthwash. Mix a half teaspoon of Triphala powder with ½ cup of warm water. Swish it around in your mouth, in a similar way you would use mouthwash, then spit.
How to take Triphala for gut health or other conditions: Start with low doses (a half teaspoon or two capsules at bedtime). You may want to increase to one teaspoon if you want to use it as a laxative. Triphala can also be taken with hot water (like a tea), or combined with ghee and honey. Fresh amla berries can be used as a food (or in juice)
Best to be taken on an empty stomach, before bedtime. Triphala is bowel tonic at a low dose, has digestive and mild laxative at regular doses and a strong laxative at high doses [2].
Since Triphala is an Ayurvedic herb, I did look into how it was originally prescribed. A key point is that tasting the herb helps improve its absorption, and ultimately the efficacy. This makes sense from modern medicine and nutrition- it is well-known that the taste of foods plays a key role in digestion.
Thus, a powder option is way better than capsules. However, if you don’t like the taste, if have a couple of solutions for you:
Use Triphala as a mouth was, then take the capsules.
Buy the capsules (with or without added rose petals). Open one capsule and spread the powder in the bottle. Shake the bottle before taking the capsules. This way you will still get a bit the taste when taking the remaining capsules.
Consume the fresh fruits from Amla berries (ie in a juice)
Triphala Side Effects
Overall, Triphala has an excellent safety profile and is very well tolerated. However, Triphala I would recommend using it cautiously in certain situations:
if your body has increased the accumulation of toxins, In this case, start with low doses (ie half of teaspoon). In high amounts, it can cause symptoms (headaches, rashes, nausea, excessive gas, diarrhea, and dehydration)
if you take blood-thinning medications
if you experience severe diarrhea
if you are pregnant or you are lactating- consult a doctor before using Triphala
if you are overusing, using the wrong dosage or for too long. Excessive use of Triphala can affect the intestinal mucus and dry the gut flora [9].
For Ayurveda Lovers
Triphala’s key mechanism of action: It drives out body toxins by unblocking the body’s channels (srothus) [10].
In some cases of SIBO, IBS, and other digestive issues suggestive of high pitta/ low agni, I recommend extra amla to Triphala.
Interesting fact: Triphala contains five out of six tastes (without salty taste). If you take Triphala daily– for example half a teaspoon at bedtime, you will experience these different tastes, depending on the state. One day you may taste Triphala, while another day may taste sour, pungent, astringent or sweet. When there are no toxins (ama) in the body, Triphala tastes sweet, and that is the time to stop Triphala.
Amla
Energetics: all tastes but salty
PV- K and Ama+(in excess)
Tissues: works on all tissue-elements and increases Ojas
It is tonic to Kapha, to the lungs; it improves voice, vision, and promotes the growth of hair. Helps clean the bowels and increase their tone. Though it is heating in energy, it does not aggravate Pitta.
Precautions: pregnancy, dehydration, severe exhaustion or emaciation, excess Pitta
It is a rejuvenative for Vata, regulates Kapha and only aggravating Pitta in excess. It feeds the brain and the nerves and imparts the energy of Shiva(pure awareness).
Corrects either constipation or diarrhea. It improves digestion and absorption, promotes voice and vision, and aids in longevity.Haritaki increases wisdom and intelligence.
Reference: The Yoga Of Herbs, Drs. Frawley and Lad, 2001
